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“I only have 10 minutes, and I can’t leave the house!” Sounds like a pretty good excuse to skip a workout, right? Wrong! Time is the number-one reason to bail on exercise, whether it’s strength training to complement your run or a stand-alone sweat session. But you can get a lot done in very little time.
Here are two no-excuse workouts that pack a big punch in minimal minutes. With the following exercises, you’ll hit all the major muscle groups from head to toe while building strength, improving core stability and increasing range of motion.
In the bodyweight workout, you will move at a fast pace to spike your heart rate and boost metabolic after-burn. In the dumbbell workout you’ll use weights to get stronger by performing combination exercises that merge multiple movements into one; this circuit requires a set of dumbbells (8 to 20 pounds should do the trick).
Remember, stick to the subscribed rest periods so you can recover fully and give 100 percent on the next exercise. Set the clock and get moving!
10-MINUTE BODYWEIGHT WORKOUT GUIDELINES:
Perform the following four exercises for 20 seconds each, resting 20 seconds between each exercise. That’s one circuit. Complete three circuits, resting 20 seconds between each circuit.
Alternating Lateral Lunges
Start Position: Stand with your feet together.
Move: Step out to the side with your right foot as far as you can and bend your right knee to lower into a lateral lunge. Push off the right leg to return to the start position. Perform a lunge on the left leg, then repeat for 20 seconds, alternating legs.
Start Position: Stand with your feet shoulder-width apart.
Move: Bend down and place your hands on the ground. Jump your feet behind you into a plank position. Jump your feet back and stand to return to the start position. Repeat for 20 seconds. For an extra challenge, add a jump between each thrust.
Start Position: Place your hands flat on the floor in front of you with your legs straight.
Move: Walk your hands out until they’re as far in front of you as possible while maintaining a flat back. Walk your feet toward your hands to return to the start position. Repeat for 20 seconds.
Start Position: Place your hands on the ground with your feet extended in a plank position.
Move: While engaging your core and maintaining a flat back, pull one knee toward your chest. Return to the start position and repeat with the other leg. Alternate legs as quickly as possible for 20 seconds.
10-MINUTE DUMBBELL WORKOUT GUIDELINES:
Perform the following three exercises for 30 seconds each, back-to-back with no rest. That’s one circuit. Complete five circuits, resting 30 seconds between each circuit.
Squat with Rotational Press
Start Position: Hold two dumbbells at shoulder-height with your feet hip-width apart.
Move: Lower into a squat, keeping the dumbbells at your shoulders. As you rise out of the squat, use the momentum to press one dumbbell overhead as you rotate to the opposite side. Return to the start position and repeat, switching sides for 30 seconds.
Weighted Lateral Lunge
Start Position: Hold the dumbbell in your left hand with your feet shoulder-width apart.
Move: Bend your right knee to lower into a lateral lunge while hinging at your hips to touch the dumbbell to the inside of your right foot. Repeat on one leg for 30 seconds. Switch legs for the next circuit.
Romanian Deadlift with Row
Start Position: Stand up straight, holding two dumbbells in front of your thighs with your feet shoulder-width apart.
Move: Bend at your hips so the dumbbells lower along the fronts of your legs to just below your knees. Be very careful not to let your back round. At the bottom position, row the dumbbells by pulling with your back to lift them toward your waist. Lower the dumbbells and use your glutes to return to the start position. Repeat for 30 seconds.